rmc28: Rachel smiling against background of trees, with newly-cut short hair (Default)
[personal profile] rmc28
Ran this yesterday lunchtime, which was more pleasant than the current weather.   I got another sodding zombie chase in the first few minutes, and I had a slow overall pace again.   I found it all rather more fun than I did on Tuesday, probably helped by getting considerably further before the story ran out. 

I was typing out some sentences about how I'm running 5k in 40 minutes and isn't it great that c25k has taken me from "running?" to "why isn't my 5k faster?".  Then I thought, hmm, perhaps the fact my pace has fallen off is that I've gone from running 30min + warm up + cooldown to running at least 35min + cooldown and started doing interval training zombie chases all at once.

I'm taking the attitude to my marathon training that it's feels a bit strange compared with how I think about running, but it's the plan I found that fits my lifestyle and therefore I am trying to just follow it without arguing, at least as long as it feels sensible and non-damaging to do so.  And the plan says 30 min runs twice a week, not 35+ min runs.   So next week I'm going to try to keep my zombie runs to 30 minutes of running and enough walking to cool down, and no more.

Tomorrow I have a long slow 10k run planned, with SIT managing my 30s:1min run:walk ratio, RunKeeper set to monitor my pace, and an interesting (I hope) playlist of podcasts to keep my brain busy.  I am feeling very grateful for my smartphone and the app ecosystem at the moment - it would be far less enticing with a stopwatch and a walkman, which is what I had as a teen.

rmc28: Rachel smiling against background of trees, with newly-cut short hair (Default)
[personal profile] rmc28
Magic Mile is aJeff Galloway thing, used to calculate what pace one should be training at, as well as what pace one can expect to run various distances under race conditions.  Normally I work in km, but for this I put everything into miles on RunKeeper.  1 mile slow jogging warm up, then 1 mile "as fast as you can", then a few minutes walking to recover and running to make up the distance.

I set up run-walk intervals in RunKeeper, aiming for somewhere between 11 and 12 minutes for the "magic mile".  In fact I did it in 10:36, which pleased me immensely (translates to a 6:35 min/km pace). 

Using Galloway's calculator, this suggests my "racing time" for a 5k would be about 34.5 minutes and for a marathon just over 6 hours.  Which won't win me any prizes but isn't a terrible beginner-marathon time.

The calculator also suggests a "training pace" for the long weekend runs which seems extraordinarily slow - slower than I've been managing, and implying a lot more walking and a lot less running.  I think the theory here is that the long runs are meant to feel really slow - they're about building up stamina, not speed,  and doing so in a very conservative way to prevent injury and increase recovery time.  Like walking breaks themselves, it feels very odd, but it is consistent.  (There is a very telling review of Galloway's 5k app which goes "well, I did all this stuff that seemed like it was going really backwards, and I did shave loads of time off my 5k but I still don't really agree with it."  It's like the reviewer hasn't considered that maybe they got faster because of the bits they disliked.)

The "magic mile" is repeated in the marathon training programme every few weeks, I guess to allow adjustments.  I'm hoping that I'm still on a beginner's upward curve and I'll be faster next time.

I had a hunt around for interval-timing apps for these long slow runs I'm planning, and found Simple Interval Timer which does what it says, makes audible beeps even while I'm listening to other apps and will be rather more bearable for long slow runs with lots of walking breaks than RunKeeper-voice saying Next Interval.
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